Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	13%	4%	83%

Macro Nutrients

	Toasted Sunflower Seeds	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Recommended Dietary Allowance
Energy	42.4% 1228kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	112% 145g	130g per day for Men 19-50 years
Sugars	NA	1.53% 1.1g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.83g	g per day for Men 19-50 years
Fiber	60% 23g	22% 8.33g	38g per day for Men 19-50 years
Protein	61% 34g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	170% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	70.7% 0.92mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	118% 472μg	60% 240μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.37% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Recommended Dietary Allowance
Calcium	11.3% 113mg	141% 1411mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	44.8% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	169% 13.5mg	828% 66.3mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	112% 2.58mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	328% 2298mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	8.93% 304mg	3400mg per day for Men 19-50 years
Selenium	NA	72% 39.7μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	16.4% 246mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sunflower Seeds versus 7 oz of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry:

• 7 ounces of Toasted Sunflower Seeds have 11.6 times more Vitamin B5, 1.7 times more Vitamin B6 and 2 times more Vitamin B9 than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• While 7 oz of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry contain 3.1 times more Vitamin B1, 2 times more Vitamin B2 and 3.3 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry:

• 7 ounces of Toasted Sunflower Seeds have 9 times more Copper, 2.9 times more Magnesium, 1.6 times more Manganese, 4.6 times more Phosphorus, 3.2 times more Potassium and 4 times more Zinc than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• While 7 oz of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry contain 12.5 times more Calcium, 4.9 times more Iron and 41.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 1.7 times more Energy, 40.3 times more Fat, 25.7 times more Saturated Fat, 2.2 times more Omega 3, 63.4 times more Omega 6, 2.7 times more Fiber and 1.5 times more Protein than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• While 7 oz of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry contain 3.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.